why we run hills

Hills ! Yum !! Most runners and cyclists avoid hills and only sign up for races with flat courses so they can have a fast time. tsk tsk.
Training on hills has lots of benefits and should be part of your regular training program ,if not the primary part.
BENEFITS:
1. Improved muscle strength- you will actually build muscle fiber (at least initially) as well as improve your neuromuscular recruitment pattern.
2. Improved cardiovascular capacity- Training on hills is one of few programs to give you both strength and cardio benefits.
3 improved stride length for runners- if you can conquer your fear of falling and allow gravity to help (assisted running in textbooks) , this is great way to develop a longer stride. this is a big IF for many people.
4.Mental-if you train hills consistently, you will no longer be “discouraged” when you get to a race and see lots of hills on the course. Plus, when you go to any event you will feel tons more confident ,since training on hills far outranks training on flats. This is important.
CAVEATS:
1.chose your hills carefully-runners do best with gentle slope/incline so that they can maintain close to normal stride pattern. Cyclists should start with gentle hills to stay within their usual shifting patterns and not have to resort to granny gear.
2. As with interval training, slowly increase the number of training sets. It will “bite” you the next day.
3. If you are planning to do Ultramarathons or cycling events like Assault on Mt Mitchell than you will need to find some more serious hills or add tire dragging to you routine. Tire dragging/wgt sleds/etc will make running on a Florida hill more comparable to a real hill in NC .  You want your legs to experience the tired/feel like concrete feeling. When your stride length is mere inches. Then you will be ready for running in the real hills.

technique wins again.

This post is about proper running technique. A new runner in Coach K Land, had been increasing her mileage to get ready for the infamous Disney Princess 1/2 marathon. Things were going fine until she hit the 5-6mile zone. At that point, she began to experience some post run foot soreness that slowly progressed to beginning of the dreaded Plantar Fascitis!!! YIKES... She tried NSAIDS, massage,foot rollers,ice and all to no avail.
Then one day in class we focused on Centered running and smooth run technique.
The early trials were not pretty. However, as class went on,she slowly got the technique and was able to muster a slow jog speed with good technique. AND, no foot pain at end of class. How about that!
Then the next day, she tell me that she went home and did 50min -non stop for 1st time- on treadmill and again no pain...
So there you have it folks. It always comes back to good technique.
if you email me, i will be glad to share the story of running mismatched shoes to demonstrate this point.

Why do Front Squats.

Anyone who has trained with me will know that we only do front squats in Coach K Land. This is primarily due to my training and certification in Olympic weightlifting events -The Clean and Jerk , and The Snatch. Both of those amazing lifts use the Front Squat. But , the front squat (even though it is much more difficult to master) has lots more benefits than the more common back squat.


1.Better at building functional strength  because the load is more naturally distributed throughout the body.
2.Less compression on spine(due to increase core activation)
3. Less compression forces on the knee.
4. Because of technique, there is more true lifting with legs than using back extension to initiate the movement.

So, next time you are tempted to complain about how difficult it is,,just realize that it is for your own good.

winter training-skip the fancy stuff

Winter training....
Runners- a nice breathable hat and cotton/wool gloves and you are good for chilly days. Then add some arm warmers which can be rolled down to your wrist once you warm up and/or a 2nd wicking shirt that you can leave at mile marker/parking lot if doing loops. Your hands are huge source of heat loss/gain that is why gloves in winter can make a bigger difference than warmer shirt. And why in summer the new special cold "cooler bottles" are so effective in keeping you from overheating. If you can afford it, a lightwgt wool shirt ,is great. They do not stink ( i wore one for a whole week in NC) and they breathe super. However they are terrible if windy
Cyclists- Again good gloves- frozen fingers do not work so well on brakes or shifters. For truly cheap warmth, i love the old European method of putting a newspaper under your jersey..The modern version is a mylar Fed Ex envelope that can be easily folded and stashed when you warm up.
I like a nice double walled water bottle (thinksports* and kleenkanteen*) for hot coffee on bike rides. Unfortunately, they do not have quick sip tops for use in running and i will not put hot liquid in plastic bottles.
There you go....luckily for us in florida, we only have a couple months to fret,,and most of the time can just wait until afternoon when things are warmer.

Strength training for runners (and cyclists)

4. 
   

     Hey, y’all i wrote this article late last year and it appeared in INSIDE DIRT which is the E-line version of Trail Runner magazine. I am re-posting this because the topic appears in latest issue of “Strength and Conditioning Journal” by the NSCA.In an article about improving aerobic capacity of Distance runners, the research showed that wgt training and plyometrics can be used to successfully improve Running Economy -eg run mo better….So instead of the old school idea of having to log tons of miles on the road and risk overuse/training injuries , you can get better faster and safer with a proper strength training program                                              

   Weight Training Will Slow Me Down and Other Tall Tales

   By Herb Kieklak, CSCS, USATF Coach

   Every professional athlete - from linebackers to third basemen  - are doing it. Even scrawny pro cyclists do it. Runners, however, take off in the other direction at the mere suggestion. Am I talking doping? Steroids?  Nope. Something far scarier to runners, especially long distance runners: Weight training!

   Which begs the question - why is it that all major sports do some type of strength training, but runners (other than track and field athletes) cringe like a vampire before garlic when I mention touching weights or going to the gym? Let’s take a look at some of the tall tales of running. How many have you told to avoid weight training?

   Tall Tale #1: Simply running will make me a runner

   Many people start running believing that if they just keep at it, they will naturally get stronger and more efficient. While this may work when acquiring some new skills (learning to play guitar on your own comes to mind), it is not the best method (like learning to play the guitar on your own.) A few runners may actually get stronger initially, but eventually they plateau. As far as running efficiency goes, it gets worse because bad habits are getting solidified. We have all seen joggers out there with an out-of-control style that is downright scary.  These people are injuries waiting to happen.

   Tall Tale #2: Weight training will make me slower

   When directed to begin weight training, many runners avoid the task by stating a popular running tale, “Weight training will make me slow.” Sheesh! If I had a quarter for every time I heard this one. My response to this exaggeration, “Sure it will, if done wrong.”

   When athletes do slow, heavy exercise like squats or leg presses it makes them stronger, but not faster. But when you train using explosive lifts like Triple Extensions, Hang Cleans or plymetrics, you develop explosive high speed power. Remember the rule of specificity of training – do strength exercises designed to meet your goals.

   Tall Tale #3: Weight training will make me bulk up

   A skinny marathon runner once told me that he had started weight training, but after doing some machines for a while his thighs got too big and it slowed him down. Really?! 

   First of all, any certified strength coach will tell you that it takes a very rigorous schedule to produce muscle hypertrophy (bulk), plus you need to eat a very exact high protein, high calorie diet to feed that muscle growth. Finally, if it was that easy to bulk up, we would all look like THE ARNOLD.

   Tall Tale #4: Weight training eats into my running time

   “I don’t have time.” Yes, you do.There have been published research studies in the NSCA journals , that show improved cycling performance with just 2x/week session of 20min in length.

   When you get to the gym/club don’t stand and gab. Just do the lifts…and go home. You have time, if you want to do it.

   Tall Tale #5: I run hills so I don’t need weight training

   So you run hills.  To that I say, “Good job and get real.” This famous training tall tale is debunked in Dr. Michael Yessis’ classic book “Explosive Running.” Strength training (by definition) requires a systematic and progressive overload. So unless that hill is getting bigger or you are carrying more weight each time you run, then you are not getting progressive overload. However , you will do a good job on building muscle endurance which is a good thing.

   
   

   Tall Tale #6: When I work out my muscles cramp

   Current research is showing that cramping is more likely related to muscle fatigue, than the old school electrolyte theory. There is a book called“A Runner’s Body” that goes into nice details/research to debunk this myth. As a strength coach, i have seen clients have instant cramps when trying new,complex exercises and fully hydrated.
   
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When you eat, matters as much as what you eat .

When you eat, matters as much or more than what you eat.

Nutrition is an important aspect of proper training. Let me rephrase that PROPER NUTRITION IS VITAL TO PROPER TRAINING !
1. Eat real food whenever possible ! If you can’t do that make sure to read the labels of cans/boxes of the "meal replacements" to be sure of what you are getting. And take those suppliments only as a last line of defense. Sort of like taking antibiotics when you get a cold. Remember the suppliment industry is not regulated-and what it says on the label may not really be in that bottle. Check for labels on back of bottle to show that it has been tested by a safety agency( USP,NSF or CL) . No safety test label, buyer beware.
Your body absorbs real food mo better , and there are important interactions with real foods that you do not get with suppliments. Personally, i have switched from all the powered fuel/electrolyte mixes to real food and coconut water and am actually training harder and running faster. go figure.
2.Breakfast- This is the most important meal of the day. If you go more than 12 hrs from the previous night’s dinner,you are are big risk for breaking down your own lean muscle tissue, that is bad ! Many athletes think that if they skip breakfast than they will burn off the "extra fat" per Atkins diet thinking. Well this could work if you train at very low intensity and even then you need small amount of glucose to aid the fat metabolism. If you lose lean muscle mass by undereating, your metabolism and calorie burning will decrease, plus you have less muscle to use for speed/power. Kind of like good intentions but bad results.
3. Post workout meal- This in your 2nd most important meal. You NEED to eat within 30-45min after a workout while your body is still gushing out hormones and do repair/rebuilding. If you miss this opportunity, it is like getting 1/4 of the benefit of your workout. Why waste that all hard earned time. And remember to use the 4:1 carb:protein ratio.
4.Carb Loading -You need 24-48 hrs to slowly store carbs for the big race. A huge triple portion of pasta the night before a race ,will probably save a small portion as glycogen and the rest of it as fat. Eat slow meals of complex carbs to allow your body to digest and store them properly.

Online vs "real" coaching.

Online vs Real Coaching

This is subject that comes up more and more often as people get more “connected” to e-world.  I have talked with runners who follow some online program for their training, complete with music selection…woooo hooooo.  
I think that learning by video/dvd/you tube,etc is nice if you have already learned the basics and are proficient. I remember studying martial arts books when i was a beginner and most times i couldn’t understand it let alone do it correctly. Then a few years(after lots of "real" teachers) later it all made sense.
It every sport it is very important to have a real teacher in the early stages to make sure you are doing the sport correctly and not setting yourself up for injury. I have had clients , that have injured themselves doing Tae Bo dvd’s or going to a big Zumba classes with no direct supervision.
So if you are beginning a new sport or exercise routine, please get some real coaching at the beginning . I think you find that it is worth every penny.
A real in the flesh coach can watch how  you run/cycle/swim and pick out those "small details" that can direct your training program, improve your efficiency and prevent injury.
A real coach can tell when you are over your edge and need a break or not putting out 100% effort and need to be called on it.
A real coach will give you that "little pep talk" when you are feeling frustrated and not seeing any progress or not seeing the super duper whammo progress that you are expecting.

why we run hurdles

              Why we run hurdles

Hurdles!!! Oh NO!! I can hear the collective eye rolling and groans every time I set them up.

Soooo, I am going to start early with my 2011 resolution of doing more education articles. After all smarter runners are mo better runners!

Hurdles are done for 2 reasons:

1.     generalized benefit

2.     Technical or specific benefit.

So let talk about reason #1

   Generalized benefit- Running hurdles will help build fast twitch muscles and promote knee drive. So what, you might say, (I can hear it from here)

Well, I would say, did you know that fast twitch muscle will give you more speed and power? And burn more calories per workout as well. And improved knee drive will give you a higher distance covered/stride ratio.

Now for reason #2

  Technical or specific benefit- In track terms it is called “higher turnover rate” or increased “stride frequency”. In car driving terms that equals RPMs.

The more often your foot hits the ground the more often it can deliver propulsive force (push you closer to finish line).

So now, next time we do hurdles, I should hear all sorts of cheering!!!

 At least i can dream!